3 rounds #HIIT, some #reps for arms and a #hips burnout

  • Three sets HIIT (50/10), with 2-min rests in between
  • Time = 1hr12min. There were a few pauses. I got equipment out I’d forgotten & figured out what exercise I missed. I let Henry out of confinement when I saw the beasts leaving. *footnote
FullSizeRender 9.jpg
Temporary pardon



  1. Burpee tuck jump
  2. Lateral raise, 20lbs
  3. Front raise, 20lbs
  4. Elevated tricep pushup
  5. Backroll & pushup
  6. Monkey pushup
  7. Reclined flies (30lbs)
  8. Bent over row (40lbs)

Squat Jumps / Step-Ups

  1. Plie squat & press up (30lbs)
  2. Alt pistol squats
  3. Squat, side leg lift, alt sides (20lbs)
  4. Switch lunge
  5. Elevate one leg, side plank. Bring bottom knee to top elbow
  6. Other side
  7. Front & lateral raise, alt, (20lbs)
  8. Frog hopper


  1. Bent Knee Abs
  2. Opposite Leg Touch – Left (5lbs)
  3. Opposite Leg Touch  – Right
  4. Russian Twists (10lbs)
  5. Tuck Abs
  6. V Abs – Left (3lbs)
  7. V Abs – Right
  8. Reverse Curl (3lbs)


  1. Bicep in & out (26lbs) – 10 reps each
  2. Tricep kickbacks (20lbs) 20 reps
  3. Deadlifts (40lbs) 20 reps
  4. Chest press (30lbs) 20 reps
  5. Shoulder press (30lbs) 20 reps
  6. Overhead pulls, reclined (20lbs) 20 reps
  7. Reclined flies (30lbs) 16 reps
  8. Reclined tricep (20lbs) 20 reps

BodyRock HiitMax | Workout 10 – Sexy Ass Burnout

With the video & 5lb ankle weights. Love this one. It’s 30/10 but you don’t want longer intervals than that for weighted thigh work.

Author: Boodiba

Artist, Designer

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s